• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

2-2-2-2-2-2
BB Jerk
90-95% Use load Heavy of last week

14 Min AMRAP of:
MB Wall Ball (9/6Kg) 20 reps
One-Arm KB Overhead Walking Lunges (24/16Kg) 15 reps
GHD Sit Ups 10 reps
Switch arms every round

🏋🏋‍♀️🏋‍♂️

3-5 rounds, rest as needed:

1) 15-25 GHD Sit-Up
2) 10 Double KB Squat
3) 50 DU
4) 5-10 Strict C2B

RPE 3

Erilaisia MU-harjoituksia

W: 15 russian KB-swings
Y: 5 Hang Power Cleans
O: 3 Power Cleans
B+P: 1 Power Clean Building

For the RKBS, HPCs, and Power Cleans the focus needs to be on fast and crisp movement...
-White is working to develop appropriate and aggressive hip “hinging” for the Russian Kettlebell swing (RKBS) as well as developing grip and low back endurance.
-Orange needs to lower into the hang position in a controlled manner BEFORE exploding in the jump. The focus is on technique and becoming very familiar with the footwork necessary to receive a good Power Clean.
-Blue-Purple+ should be explosive, aggressive, and should push the weight here as well.
-Orange, Blue, and Purple+ should also work to develop moving from the hook grip to a reception in the front rack on the fingertips as well as transitioning back into the hook on the way down for the next rep.

"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Kilos: 61/43

4 Rounds for Quality

8 Front Squat with 2 KB
12 Russian Twist
8 Front rack Lunge with 2 KB
12 Abmat Sit Ups

Lämmittely ja mobility

Riveä:
Tekniikkaa ja 10min OTM 2×

Metcon 2min amrap
Tangon yli burpee

Loppuvenyttelyt